The Risk Of a Sedentary Lifestyle & What Can You do From Home

The risk of a sedentary life is to open your eye!. Approximately 2 million deaths per year are attributed to a sedentary lifestyle according to the World Health Organization (WHO). A sedentary lifestyle is a way of living that includes little to no physical activity. A sedentary lifestyle is a silent menace tearing at our society and that makes it one of the more serious yet insufficiently addressed public health problems of our time according to WHO.

With the rapid development in technology, the whole human work is easier and the need for physical activity is dwindling at a very high rate. The world is changing so much that the World Health Organization (WHO) said, in its yearly journal, that about 60 – 85% of people in the world – from both developed and developing countries – lead sedentary lifestyles. In fact, the Centre for Disease Control (CDC) mentioned that physical inactivity is the fourth leading risk factor for global mortality.


The sedentary lifestyle is a comfortable life and is very easy to get used to but it sure comes with a lot of detrimental factors

  • Obesity and overweight: You don’t burn as many calories sitting down and this excess fat is stored in the body. This leads to massive weight gain and obesity.
  • Diabetes: Physically inactive people are at a higher risk of type 2 diabetes than those who engage in physical activities.
  • Depression and anxiety: If you hardly engage in any physical activity of any type, depression, and anxiety are bound to set in.
  • Cardiovascular disease: Physically inactive people are at a higher risk of cardiovascular diseases like high blood pressure, stroke, and heart attack. The heart is a muscle and so needs exercising to remain healthy like every other muscle. The exercise the heart needs can be gained from aerobics and cardio.
  • Colon cancer:  The World Health Organization (WHO) made mention that physical inactivity has, in a way, been linked to causing colon cancer.
  • Osteoporosis:  Osteoporosis is the condition where the bone gets brittle and weak. A sedentary life will lead to being more susceptible to this illness due to the lack of movement.
  • Lower metabolism: When you are physically inactive, the intestinal muscles do not get enough exercise needed for them to remain healthy and this might lead to a problem of indigestion.

“But I work from 9 to 5 and I hardly have time for myself, I’m always busy doing one thing or the other.”

Worry less, below are ways you can overcome sedentary living.


Home Cardio workout – Easier and Best Alternative

Home workout is a great solution to a sedentary life. The American heart association (AHA) suggested that on average, an adult should engage in at least 150 minutes of physical activity. This activity can be split up into 30 minutes daily. Some research even suggests that it is better to break up activity throughout the day than to exercise for 30 minutes and be sedentary for the remaining twenty-three and a half hours.

  • You might want to engage in cardio – Yeah that’s right! Give your heart the exercise it needs – in that case, jogging or getting a rebounder is one of the most invigorating and fun activities anyone can do.
  • Rebounding is easier on your joints and also beginner-friendly. A rebounder is a mini-trampoline where you can either do a healthy bounce to naturally detox or the aerobic bounce.
  • Another option is the Elliptical machine. Just like a rebounder, an elliptical machine is tailored to suit your aerobics goal by simulating running, jogging, or just walking.

The equipment mentioned above are suited to fit into your home or your office and just get some exercise in before, after, or while doing your work. But if time permits and you want to, you can consider outdoor jogging and running.

Prevent Injury by Performing Strength Training Workouts

If you decide to engage in strength training as your workout routine, I would advise you to get a resistance band kit. Why? You ask. Resistance bands are made of an elastic material that provides resistance used in muscle and strength building. The reason why I suggested it is that the resistance bands are portable and you can take them along with you. That point alone eliminates any form of excuse you might want to give for not working out. Besides that, resistance bands are very convenient and easy to use.

Looking for a Way to also Incorporate Strength and Muscle Building into your Work-Life?

You can either use weights or resistance bands. However, if you feel like both are too much of a load to carry for you, you can engage in some basic bodyweight exercises like squats, push-ups, planks, and the likes. These exercises not only require no equipment, they can be done anywhere.

You Can Also Release Tension and Increases Flexibility With Stretching Home Workouts

Stretching does not necessarily have to be done before major exercises only, you can also engage in stretching as the major exercise. If you are an extremely busy person, you can take short breaks to stretch out your body. This increases blood flow to some areas in your body that your sitting posture would not allow. Remember that stretching can be done in the form of yoga or Tai Chi too.

Incorporating exercise into your work

If your job requires you to stay in the same position for a long while, you can add some workout equipment to spice it up. There are elliptical and bike desks which can be placed under your office desks. This equipment helps you exercise while working.

However, some organizations might not be willing to fund the purchase of this equipment and might not even permit the use of such equipment. Please do check with your organization before engaging in any such activity as buying or bringing one to work.

Adding little exercise in our daily life

Some activities like walking instead of taking a taxi, taking the stairs instead of the elevator, and parking at the back of the parking lot can be done now and then to get that little exercise. That little exercise usually goes a long way in increasing blood flow as it gets your body moving.

Final Thoughts

Avoiding a sedentary life allows improving your overall health. If you are new to working out, You don’t necessarily need a gym membership you can easily workout from home. Please be aware that you might want to take it easy and slowly at first because going too fast might seem overbearing which might make you stop working out.

I also recommend you to consult with your doctor before engaging in any form of physical exercise if you have any underlying health issues. Your doctor would tell you the type of exercise that would suit your medical health.

Now is your turn, how do you consider your lifestyle? is it quite sedentary? or, working out is part of your daily routine?

If you have any questions, comments, or concerns, please leave us a comment below in the comment area.


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